All notations are (SETSxREPS) when there are only two numbers. To avoid confusion, I’ll use @ when referencing weight. Three sets of five reps at 225 pounds looks like 3×5@225.

The letters in front of each exercise tells you the order. Do A first, B second, and C third.

Occasionally, you’ll see numbers paired with letters, like this:

A1) Back squat

A2) Fart loudly

This is known as a superset. You switch between each exercise, set for set. So you’d do a set of back squats, rest for a little bit, then you’d fart loudly, rest for a little bit, then go do a set of back squats…

Rest in between sets and other similar logistics come later. My eyes are already drying with boredom.

The ethos of the SS program: add weight to each exercise every session.

The amount of weight you add on a session-to-session basis depends on the exercise. The deadlift can handle more than, say, the overhead press. (You’ll know why a little later.)

But, for simplicity’s sake, it’s easier to generalize and say: every lift increases at a rate of five pounds per session.

Take the first few training sessions to establish good technique and find your individual strength level, then start conservative. If you find out you can bench 155 pounds at an 8/10 on the difficulty scale, you should start with 95 pounds. Build momentum.

Let’s assume you took one week (three training sessions), worked on your technique, and then tested yourself through each lift in order to find solid starting spots.

105 pounds for the squat

135 pounds for the deadlift

95 pounds for the power clean

95 pounds for the bench press

45 pounds for the overhead press

(These numbers are not necessarily in realistic proportion to one another, but I make the rules.) Here’s what the first two weeks of training would look like.

DAY A MONDAY =

SQUAT: 3×5@105,

BENCH PRESS: 3×5@95

DEADLIFT: 1×5@135

DAY B WEDNESDAY =

SQUAT: 3×5@110,

OVERHEAD PRESS: 3×5@45,

POWER CLEAN: 5×3@95

DAY C FRIDAY =

SQUAT: 3×5@115,

BENCH PRESS: 3×5@100,

DEADLIFT: 1×5@140

DAY A MONDAY =

SQUAT: 3×5@120,

OVERHEAD PRESS: 3×5@50,

POWER CLEAN: 5×3@100

DAY B WEDNESDAY =

SQUAT: 3×5@125,

BENCH PRESS: 3×5@105,

DEADLIFT: 1×5@145

DAY C FRIDAY =

SQUAT: 3×5@115,

OVERHEAD PRESS: 3×5@55,

POWER CLEAN: 5×3@105

There’s no change in sets or reps. Just a linear increase in weight lifted every training session, hence the name linear progression.

You’re setting a new personal record (PR) every time you train. It’s such a simple idea that no one (me) thinks about doing it until they read about it…in a book.

The sets you’re adding weight to on a session-to-session basis are known as your work sets, which differ from your warm-up sets.

The sets listed in the original breakdown above (3×5) are the work sets, and they are done in sets across fashion, meaning the weight on the bar holds consistent across all sets. So if you’re benching 95 pounds, your work sets would look like this:

First work set: 5 reps @ 95 pounds

Second work set: 5 reps @ 95 pounds

Third work set: 5 reps @ 95 pounds

Warm-up sets come before your work sets and prepare you for the work sets. Warming-up is more art than science. Some days you might need more warm-ups. You have to be your own judge. But remember: your work sets shouldn’t drain your energy for your work sets.

Typical strategy goes like this: get the blood flowing with light weight and higher reps, gradually increase the weight and decrease the reps to kick your nervous system in the face.

So if you’re doing bench presses with 95 pounds (on your work sets), your first warm-up set might be a set of 5 push-ups, followed by a set of 5 reps with 45 pounds (the empty bar), followed by a set of 3 with 75 pounds.

As you get stronger, you’ll need more warm-up sets to help your nervous system deal with the heavier loads. If you’re squatting 315 pounds, your warm-up might go something like this:

First warm-up set: 10 bodyweight squats

Second warm-up set: 10 @ 45 pounds

Third warm-up set: 5 @ 135 pounds

Fourth warm-up set: 3 @ 185 pounds

Fifth warm-up set: 5 @ 225 pounds

Sixth warm-up set: 2 @ 275 pounds

Work sets: 3×5@315

This is why (typically) beginners can finish training session faster and do more exercises (if they wanted to).